SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Snatch Week 1
Find a 3RM Hi-Hang Snatch
-then-
Every 50 seconds for 15 rounds
1 Hi-Hang Snatch @ 3RM load
TUESDAY
Only one class today at 9am.
“1775”
AMRAP 60
17 Power cleans @ 135/85#
75 Air Squats
After each round break down your bar. Carry the bar 200m away. Put it down. Return and get one plate. Carry it to the same spot, 200m away. Put it down. Return and get the final plate. Reassemble your bar and begin the next round.
WEDNESDAY
Front Squat & Bench Press Cycle Week 4
Front Squat
3 sets x 5 reps @ 90% of 5RM from last week
-then-
Bench Press
3 sets x 5 reps @ 90% of 5RM from last week
Homework: 50 strict Pullups or 50 strict Ring Rows. If 50 strict pullups isn’t challenging, add some weight. Whether Pullups or Ring Rows, make it difficult. You get out what you put in.
THURSDAY
Run 1 Mile
60 Toes to Bar
Row 2k
FRIDAY
Find a max in the complex: Power Clean + 2 Thrusters
-then-
“Fran”
21-15-9
Thrusters @ 95/65#
Pullups
Cutoff: 15 min
Compared to January 2nd and April 5th 2017.
SATURDAY
Grace for the Games!
“Grace”
For time:
30 Clean and Jerks @ 135/95#
*Power Clean or Clean is acceptable. Split Jerk or Push Jerk is acceptable.